Tempo Back Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Semimembranosus
• Soleus

Holds

• Erector Spinae
• Multifidus
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on the upper back, unrack it and step back with the feet shoulder-width apart.
2. Brace and lower slowly over about three seconds, keeping the chest up and the knees out.
3. Pause for a second at the bottom, thighs at least parallel, with the tension kept.
4. Drive up through the feet at a normal or fast pace.
5. Re-rack the bar when the set is done.

Cues

• Count the descent so every rep is the same.
• Use a lighter load than for normal squats.
• Stay tight in the bottom.
• Set the safety arms just below your bottom position before you load the bar.

Common mistakes

• Using a load that is too heavy for the slow lowering.
• Relaxing the brace at the bottom.
• Rounding the lower back.
• The knees caving in.

Alternatives

• Barbell Back Squat
• Pause Squat
• Barbell Front Squat